Exercise guide
Supine Two-Arm Overhead Throw
The Supine Two-Arm Overhead Throw combines a forceful sit-up with a forward medicine-ball release. The abdominals provide the primary trunk movement, while the chest, lats, and shoulders help guide and accelerate the ball.
Training context
How the Supine Two-Arm Overhead Throw Differs
Unlike a standard sit-up, the goal is to transfer force into a medicine ball and release it toward a clear target. The ball load, distance, and target position all affect the difficulty and should remain consistent when comparing sessions.
Use a wall designed to withstand medicine-ball throws or work with a prepared partner. Clear the throwing and rebound area before beginning.
Technique overview
Release the ball toward a clear target
Lie face up with the knees bent and hold the ball behind the head using both hands. Begin the sit-up and bring the arms forward in one coordinated motion, releasing the ball toward the planned target. Avoid throwing before the torso begins to move or snapping the arms through an uncomfortable shoulder range. Reset completely between repetitions.
Treat this as an overview and use a range, pace, and setup you can control.